High blood pressure is inevitably related to food choices. Today we will talk about foods that people with high blood pressure should eat more of!

Blood pressure is the pressure of the blood flow that impacts the walls of the arteries. It is caused by the process of the heart pumping blood throughout the body. Abnormalities that occur from blood pressure values, namely high blood pressure and low blood pressure, can cause problems with blood vessels, leading to heart disease and stroke. Controlling blood pressure can reduce the risk. สมัคร ufabet Of course, it is inevitably related to eating.

Foods that lower high blood pressure

Green leafy vegetables

Vegetables often contain potassium, a nutrient that helps the kidneys excrete sodium through the urine.

And it helps adjust the amount of sodium in the body to be balanced, causing blood pressure to decrease, such as cabbage, kale, and Chinese cabbage. However, patients with severe kidney disease should be especially careful because if the body receives a large amount of potassium, it can be dangerous. Therefore, you should always consult a doctor or nutritionist first.

Berries

Blueberries in particular contain important nutrients called flavonoids. One study found that consuming these fruits may help prevent high blood pressure and lower blood pressure levels.

Skim milk and yogurt

In addition to being a good source of calcium, it is also low in fat. The American Heart Association states that it may reduce the risk of high blood pressure by up to 20 percent. However, consumers should always check the amount of added sugar on the label because sugar is often added to enhance the taste, which can be harmful to the body instead.

Seeds and nuts

Unsalted seeds like sunflower and pumpkin seeds are loaded with potassium, magnesium, dietary fiber, and phytochemicals that can help lower blood pressure. Pistachios are another food that has this property.

Fish high in omega- 3 fatty acids

Salmon and mackerel are rich in protein and omega-3 fatty acids, which may help lower blood pressure and triglyceride levels in the blood.

Dark Chocolate

Studies have shown that people who consumed dark chocolate had an average decrease in their systolic blood pressure of 3 mmHg and diastolic blood pressure of 2 mmHg. Therefore, dark chocolate may be an option that can help lower blood pressure levels. However, it is recommended to consume no more than 100 grams per day.

Olive oil

It contains good fats and is rich in polyphenols, a type of antioxidant that may help patients lower their blood pressure. However, even though olive oil is beneficial to patients with high blood pressure, consuming too much can have negative effects on the body.

garlic

It is an herb that helps increase the amount of nitric oxide in the body, which stimulates blood vessels to dilate, which may result in lower blood pressure.

Secret tips for eating to control blood pressure!

Limit the amount of sodium in food.  

People with high blood pressure should not consume more than 2400 milligrams of sodium per day. It is recommended to avoid cooking with salty seasonings, avoid processed foods, avoid using seasoning powders, and avoid sipping soups and curries, as well as avoiding spicy foods. Patients who do not have reduced kidney function may choose to use reduced sodium seasonings.

Whole grains: 

The recommended amount is 6-8 servings/day (e.g. 6-8 ladles of brown rice). Choose unpolished grains to increase dietary fiber. Fiber helps reduce the absorption of fat into the bloodstream, thus helping to control blood fat. In addition, fiber helps keep food in your stomach for a long time, so you don’t feel hungry often, which helps to control your weight.

Add vegetables to every meal. 

Aim for 4-5 servings/day (e.g. 4-5 cups of fresh vegetables). Vegetables are rich in potassium and magnesium, minerals that help control blood pressure. Choose vegetables in a variety of colors and types.

Eat fruits, 

recommended amount 4-5 servings/day (6-8 bite-sized pieces of fruit or 1 fist-sized fruit is equal to 1 serving), which are rich in vitamins and minerals, including potassium and magnesium.

Choose low-fat meat  

to reduce the amount of saturated fat and cholesterol, which are found in animal fats. This fat increases the risk of cardiovascular disease, which in turn increases blood pressure. The recommended amount is 6 servings/day (e.g. 12 tablespoons of meat/day).

Choose nuts and dried beans. 

The recommended amount is 4-5 servings/week (about 4-5 handfuls/week). Nuts are high in potassium and magnesium, as well as dietary fiber. Nuts are also high in fat. Although the fat from nuts is good fat, eating too much can lead to weight gain.

Limit fat in food to 

2-3 portions/day (2-3 teaspoons of oil) because fat can increase blood pressure. To avoid fat, choose menus that are cooked without using oil, such as boiling, steaming, baking, etc. 

Drink milk 

because it is a food that is high in calcium, which helps control blood pressure. In addition, calcium from milk can be absorbed and used well. The recommended amount is 2-3 servings/day (e.g. 2-3 glasses of milk/day). You should choose plain milk to avoid consuming too much sugar.

In addition to controlling your diet and keeping your weight within the standard range, avoid alcohol, get enough sleep, and manage stress properly. All of these can help reduce the risk factors for increasing blood pressure.